WODS
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Jan 16th, 2018

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) “Dynamic” Then: Thunderstruck Metcon (AMRAP – Rounds and Reps) “Snowed In” 25 min AMRAP Teams of 2 3 KBS 53/35, 3 Box Jump Overs, 3 Toes to Bar 6 KBS 53/35, 6 Box Jump Overs, 6 Toes to Bar 9 KBS 53/35, 9 Box Jump Overs, 9 […]

Jan 15th, 2018

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Monday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 1200 m row (teams) Power Cleans/Hang Cleans 10 min EMOM 2 Power Cleans+ 1 Hang Clean Metcon (Time) Movements: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball

Jan 15th, 2018

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MLK Day WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 4 x150 m row sprints (1:1 Work/Rest) Banded Hamstring Banded Hip or Sampson Metcon (Time) 4 Rounds for time 400 m run 40 Wall Ball (20/14)

Jan 13th, 2018

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Saturday Team WOD

Guns Out CrossFit – CrossFit Warmup (No Measure) 3 Rounds 200 M Run 10 Squats 10 Strict Press (bar) Warmup (No Measure) 3 Rounds 200 M Run 10 Squats 10 Strict Press (bar) Mobility (No Measure) Sampson Metcon (Time) “Annie meets Karen” 25 Wall Ball 50 DU’s/Sit-Ups 25 Wall Ball 40 DU’s/Sit-Ups 25 Wall Ball […]

Jan 12th, 2018

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Friday WOD

Guns Out CrossFit – CrossFit Warm-up Dynamic Metcon (No Measure) 30 min EMOMMin 1-5 10/7 Cal Row Min 6-10 10 Wall Ball Min 11-15 10/7 Cal Row Min 16-20 10 Box Jumps Min 21-25 10/7 Cal Row Min 26-30 30 DU’

Jan 11th, 2018

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Thursday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 12-9-6 Push Press (Bar) Bent Over Row (Bar) Banded Shoulder Arm Swings Metcon (AMRAP – Rounds and Reps) 3 min on and 2 min off x5 10 Hang Snatch 75/45 10 Pull Ups 10 Push UpsPick up where you leave off each round

Jan 11th, 2018

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Thursday WOD (Fundamentals)

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 200 m run 4 min tabata Flutter Kicks Mobility Banded Shoulder Banded Hamstring Movements: Barbell (Press/Push Press/Thruster) Gymnastic (Burpee) Metcon (Time) 4 Rounds for Time (team wod) 400 m row 10 Burpees (in unison) 20 Medball Sit Up Passes 30 Russian Twists (20 each)

Jan 10th, 2018

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 1 Mile Run 1000 m row 30 Cal Bike Metcon (No Measure) 20 Min EMOM Min 1-5 20 Mountain Climbers 10 Leg Lifts Min 6-10 10 Sit Ups 10 Medball Twists Min 11-15 50 Flutter Kicks Min 16-20 20 Bicycle Crunches

Jan 10th, 2018

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Wednesday WOD (Fundamentals)

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 400 m run 4 min tabata Mountain Climbers Plank Mobility: Walking Hamstring Walking Lunges/With PVC Movements Deadlift/Sumo Deadlift KBS (Russian/American) Metcon (No Measure) 10 min EMOM 5 SDHP 5 KBS

Jan 9th, 2018

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 100 DU’s for time Down Dog to Cobra Couch Banded Hamstring Banded Shoulder Metcon (Time) “Meet You at the Bar” (teams of 2) With a 20 min clock complete the following 60 Power Cleans 135/95 30 Burpees Over The Bar 60 Front Squats 135/95 […]